Over the hill

A.M. Lauftreff or running group day, I started running with a group one day a week this year and this has really helped me. It's potluck with the route and pace depending on who turns up. Today our fastest runner was there and as no one else wanted to run with him I gave it a go. Luckily for me it was his recovery day, we started out easily downhill along a horse riding trail, then steep uphill to a castle that had my calves burning. Through the castle grounds then out along a ridge with great views across the valley, return was on the flat and got progressively faster until I was running about my halfmarathon race pace. The last 1k I couldn't stay with him but was pleased nevertheless. Total 13,4k in 1:00:33, av pace 4:32/k or 7:16/mi.

A.M. 2nd week of endurance training. 32k long run was in the plan, I was unsure of what pace I should aiming for in these runs. Pfitzinger states 10 to 20 percent slower than your goal marathon pace which for a 3hr marathon would give me a pace range of 4:40 - 5:05/k. McMillan's running calc comes out to 4:35 - 5:12/k. The german advice is more conservative, Dieter Baumann's plan puts a long run pace at 5:10 - 5:30/k and the plans in the german running magazines echo this. In the end I decided to treat it as an easy run, keep my garmin screen on time of day and just concentrate on a good rhythm and relaxed form and not consciously brake.  

It was cold and clear when I set out and when the sun eventually rose the warmth was welcome. The run seemed to go quickly, perhaps because I was thinking of the great women's and men's race in the NYM we watched yesterday afternoon. I tried a gel for the first time 6k before the end, surprised that it tasted quite good. In races I've only been able to drink water as I always feel nauseous but I had no problems today, didn't feel any advantage either. I got my garmin to record the 1k splits to check out when I got in.  On the flat I averaged 4:45-4:50/k, uphill stretches upto 30 secs slower and downhill about 15 secs faster than this.  Total 33k in 2:40:01, av pace 4:51/k or 7:48/mile.

A.M. recovery run day. The weathervane turned direction in the night and we're getting cold wet windy weather from the north now, thankyou Scandinavia. Felt a little tired and stiff to start and kept the run slow and short, with just me and the deer in the woods for company I enjoyed the run. At the end I felt better than when I started so purpose achieved. Total 12,1k at 5:23/k or 8:41/mile.

A.M. another cold, wet & windy morn. In the plan was 13k with 10 x 100m striders but I wanted to do something more interesting. After warmup I ran alternative km's at easy/marathon pace for 12k, an idea I picked up from Sasha's blog last week. Really enjoyable & the time went quickly. Total 16,5k in 1:14:30 at av 4:31/k or 7:16/mi.

A.M. slept badly in the night waking up at 3am and struggling to go back to sleep again. Felt tired and a grey wet morning did nothing to help. A med-long run was on the cards and I picked my roller-coaster loop, on the crest of the 1st hill I knew it was going to be a drudge day. Set my legs to auto pilot and went along for the ride. Total - 3 little ducks 22,2k in 1:46:44, at 4:48/k or 7:44/mi. Surprised as I felt sure it was much slower.

A.M. storm winds rattled the shutters in the night but it had calmed down by the morning. Slow paced recovery run on a fresh carpet of leaves. Total 10k in 54:05, 5:24/k or 8:42/mi.

P.M.  Snuck a go on the treadmill, first time I've used one and I was cooking after 5 mins. Time has never gone so slowly, 5k at rec pace, 5:30/k. When I got off I felt I was still moving for a couple of mins, does this count as an extra 100m?

A.M. 2°C and first decent snowfall of the year this morning, so begins the snow shuffle uphill - 2 steps forward, one backward & repeat and cautiously slow downhill. Strong winds that seemed to ancipate my direction of travel and remained headwinds added to the flavour. Seen from above, the lightly dusted town rooftops at the end of the run looked positively cosy & inviting. Total 18k in 1:28:27 at 4:55/k or 7:54/mi.